Forearm Stand

Forearm Stand, or Pincha Mayurasana , is an advanced yoga pose that strengthens the shoulders, arms and core muscles while improving balance and flexibility. As an inversion, it helps increase blood flow to the brain, improve concentration, and reduce stress. It requires considerable practice and proper technique to master.

Correct Form and Technique

How to perform Forearm Stand correctly:

  1. Begin in Dolphin Pose , with your forearms on the floor and your shoulders positioned directly above your elbows.
  2. Bring your feet closer to your elbows and lift your hips up towards the ceiling.
  3. Kick one leg into the air, then the other, finding your balance by engaging your core and shoulders.
  4. Keep your elbows parallel and be careful not to sink into your shoulders.
  5. Hold the position for 3-5 breaths, and carefully come down to the child's position (Balasana) to rest.

Common Errors

  • Banana shape: Avoid letting your back bend too much in a banana shape. Keep your core active to maintain a straight line.
  • Shoulder sag: Make sure you keep your shoulders lifted and stabilized through your shoulder blades.
  • Splayed elbows: Avoid the elbows slipping out to the side. Keep them parallel to maintain stability.

Modifications and Variations

Here are some modifications and variations to adapt the Forearm Stand to your level:

  • Using a wall: Practice against a wall to build up your balance and confidence before trying in the middle of the room.
  • Blocks for stability: Place a yoga block between your hands to keep your elbows stable and prevent them from slipping out.
  • Shoulder strengthening: Practice strengthening preparatory exercises such as plank and dolphin to build the necessary strength.

Repetitions and Sets

Hold the position for 3-5 breaths, and repeat 2-3 times to strengthen the shoulders and improve balance.

Breathing techniques

Breathe deeply and evenly while holding the position. Inhale to lengthen your spine, and exhale to stabilize your core and shoulders.

Video Demonstrations

Here are two videos showing the proper execution of the Forearm Stand:

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